CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches 10 Elbow rotations with bar Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Front Squat 10 Power Position Power Clean 10 Hang Power Clean...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 L / 10 R Single-leg deadlift 5 Yoga push-ups 20 second HS hold Diane 21-15-9 Deadlift Handstand push-up (scale: yoga push-ups or strict press) If you have access to...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 10 OHS with PVC 10 OH lunge with PVC 10 Side lunge 3 rounds for quality of: 10 Lateral step-ups, right 10 Lateral step-ups, left 1 min Alternating leg single-unders Metcon Metcon (Time)...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Downward dog Dynamic warm-up (~25 ft each) 2 rounds: Inchworm + push-up Toy soldiers High knees Butt kickers Running Jackie For time: 800 meter Run 50 Thrusters 30 Ring or Towel rows Do thrusters with...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Monday wod: Warm-up 2 min cardio PT / LS / GM Downward dog 2 rounds of: 10 Yoga push-up 10 Jumping squats 10 Mountain climbers Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog / Bottom of the squat Practice roll to squat (reverse burpee) 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Calf stretch 2 rounds of: 10 Yoga push-up 10 Jumping squats 30 sec plank hold For time: 400 meter run 20 Pistols, alternating (scale: 2x air squats) 400 meter run 20 Turkish Get-ups, alternating 400...Read More
